Training Log Archive: Runner99

Running to track and back,

3km time trial. Needed to get a solid time for where Im at, and can clearly see it is very bad to say the least. I think this is due to the past year's focus on longer slow runs and kilometers and absence of intervals of any kind.

Pretty disappointed, but this also explains my JWOC races quite well. I had zero speed whatsoever.

Looking forward, this is a bit terrible, because I need to run the 15min time trial at at least a 3:20 pace which would come out to a distance of 4.5 km which would be a really good starting point and an improvement from last year.

This looks fairly impossible right now based off of today's times as i couldn't keep a 3:20 pace up for 3km and not even for the 1000m intervals.

One large reason due to this slow pace, I suspect is because I haven't been running fast (things shorter than 5km in a sub 4:00min pace) in the last year. Therefore I can barely accelerate to and hold a 3:20 pace at all.

The plan the next 44ish days is probably going to be ALOT of intervals beginning with short ones and gradually increasing them to longer ones. The focus is going to be on the pace, getting it to 3:20 and then gradually increasing the length of time for which I can hold it. It would also be smart to aim for 3:00min paces as well.

C • Good plan 2

3x1000m intervals w/3min rests

3:50
3:45
3:43

2:30 -> 600m

Kind of died on the last one, thought this was enough after a 3km at full speed.

4x100m intervals

14.9s
12.9s
11.9s

These strides I am going to try to bring down as much as possible.

Biking to Nosehill and back, and then fieldchecking map.

Rolled my ankle lightly twice. Need tape. Gonna take about 2 days without running.

Biking to Uni and back home.

Jogging to new map on nose hill.

Running course on Nosehill checking out my new map. I'm pretty happy with how it turned out. I'm probably gonna be field checking it the next 2 weeks and adding all of the denser bushes under the canopies that I couldn't see.

Happy with how accurate the canopy is. Due to the low visibility, the map is harder than I thought it would be.

Running back home.

Jog to start from home, and back home from finish.

The wet bushes slowed me down alot, and I wasn't really feeling to go fast. Just mostly checking the map. Every sidehill is really steep and big :P . I'm guessing that it'll be quite relevant for next year's JWOC.

Jog to start and back.

Was alot slower than it felt. Not bad orienteering in Rafter SIx without a compass.